Quote of the Week: “The mind is everything. What you think you become.”

Monday

RP Nutrition Template = Light

Week 3, Day 1 – Strength Mesocycle

Bench Press

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 2 reps before you think you will fail.

Conditioning

21-15-9 (on the run) with an asterisk:

HSPUs**Ring Dips400m run following the final ring dip on the rounds of 21,15,9

“With an asterisk”

**If you have performed 21 unbroken HSPUs before, each time you come off the wall during HSPUs, perform a 200m penalty run.**If you have performed 10-21 unbroken HSPUs before, every second time you come off the wall on HSPUs perform a 200m penalty run**If you have performed 0-5 unbroken HSPUs, scale the HSPUs to 9-7-5. Keep ring dips and run the same.**Scale for no HSPUs = Deficit pushups

Tuesday

RP Nutrition Template = Light

Week 3, Day 2 – Strength Mesocycle

Bent over barbell row

5 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail.